Wednesday 12/23

WARM UP
5:00 single unders
3 rounds:
10 air squat
10 ring row
SKILL
Build to 75% back squat
*10:00 to complete.
WORKOUT OF THE DAY
EMOTM 30:00
  1. 5 back squat @ 75% 1RM
  2. 5 ring muscle up
  3. 100 single unders
*Athletes may start at any station. Score total reps completed.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
EMOTM 30:00
  1. 10 calorie ski erg
  2. 10 calorie bike
  3. 10 deck squats
BARBELL CLUB
3 rounds barbell warm up
A) Snatch pull
5 x 2
B) EMOTM 10:00
1 power snatch + 1 overhead squat
C) Squat snatch
5 x 1
D) Snatch grip push press
3 x 10